Health Chapter 6

Front 1

Physical Fitness:

Back 1

The ability of the body to carry out daily physical activities without getting out of breath, sore, or overly tired.

Front 2

Chronic Disease:

Back 2

A chronic disease is a disease that develops gradually an dcontinues over a long period of time.

Front 3

Health-Related Fitness:

Back 3

Health related fitness describes qualities that are needed to maintain and promote a healthy body.

Front 4

What are the five components of health related fitness?

Back 4

1. Muscular Strength
2. Muscular Endurance
3. Cardiorespiratory Endurance
4. Flexibility
5. Body Composition

Front 5

Resting Heart Rate (RHR):

Back 5

Resting Heart Rate is the number of times the heart beats per minute while at rest, such as just before you get up from a good night's sleep.

Front 6

Recovery Rate

Back 6

Recovery Rate is the amount of time it takes for the heart to return to the RHR after strenuous activity.

Front 7

Target Heart Rate Zone:

Back 7

A target heart rate zone is a heart rate within which the most gains in cardiorespiratory health will occurr.

Front 8

FITT:

Back 8

FITT is a formula made up of the four parts of finess training:
1. Frequency
2. Intensity
3. Time
4. Type

Front 9

Repetition:

Back 9

Repetitions: the number of times that an exercise is performed.

Front 10

Set:

Back 10

Set: a fixed number of repetitions followed by a rest period.

Front 11

Muscular Strength

Back 11

Muscles move and apply force to objects and to each other by contracting. Muscular strength is the amount of force that a muscle can apply in a given contraction.

Front 12

Muscular Endurance

Back 12

Muscular endurance is the ability of the muscles to keep working (contract) over a period of time. Muscular endurance allow you to carry out tasks that require muscles to remain contracted for a period of time.

Front 13

Cardiorespiratory Endurance

Back 13

Cardiorespiratory endurance is the ability of your heart, blood vessels, lungs, an dblood to deliver oxygen and nutrients to all of your body's cells while you are being physically active.

* It is the single most important component of health-related fitness.

*As your cardio endurance increases, your heart beats slower and stronger.

Front 14

Flexibility

Back 14

Flexibility is the ability of the joints to move through their full range of motion.

Front 15

Body Composition

Back 15

Body composition refers to the ration of lean body tissue (muscle and bone) to body-fat tissue.

*A healthy body has a high proportion of lean body tissue compared to body-fat tissue.

*Women naturally have more body fat than men do.

Front 16

Target Heart Rate

Back 16

Target Heart Rate: a heart rate range within which the most gains in cardiorespiratory health will occur.

Front 17

Dehydration:

Back 17

Dehydration: a state in which the body has lost more water than has been taken in.

Front 18

Overtraining:

Back 18

Overtraining: a condition that occurs as a result of exceeding the recommendations of the FITT formula.

Front 19

Dietary Supplement:

Back 19

Dietary Supplement: Any product that is taken by mouth, that can contain a dietary ingredient, and that is labeled as a dietary supplement.

Front 20

Anabolic Steroid:

Back 20

Anabolic Steroid: a synthetic version of the male hormone testosterone that is used to promote muscle development.

Front 21

Sleep Deprivation:

Back 21

Sleep Deprivation:a lack of sleep.

Front 22

Circadian Rhythm:

Back 22

Circadian Rhythm: the body's internal system for regulating sleeping and waking patterns.

Front 23

Insomnia:

Back 23

Insomnia: an inability to sleep even if one is physically exhausted.

Front 24

Sleep Apnea:

Back 24

Sleep Apnea: a sleep disorder characterized by interruptions of normal breathing patterns during sleep.

Front 25

Describe the five benefits of being physically fit.

Back 25

1. The heart and lungs get stronger, allowing more blood and oxygen to circulate around the body.
2. Blood cholesterol levels are kept within a healthy range, and blood vessels are kept strong and healthy.
3. Building muscular strength and endurance and also flexibility of our joints makes our muscles more efficient at controlling our movements an dprotects against back injuries.
4. A good ratio of muscles mass to fat mass is maintained.
5. Metabolic rate is increased.
6. More calories are burned because of an increase in muscle mass.

Front 26

What are the important factors to consider before starting a fitness program?

Back 26

1. Do you have any health concerns, such as diabetes or asthma?
2. Are you healthy enough to start a program?
3. What types of activities do you enjoy?
4. How much will your planned activities cost?

Front 27

Calculate the target heart rate zone of 15-year old.

Back 27

*

Hint 27

Your target heart rate zone is normally between 60 and 85 percent of your maximum heart rate.

Front 28

List 3 signs of overtraining.

Back 28

1. Training too much.
2. Training too intensely.
3. Training too quickly for your abilities.

Front 29

Identify the effects of abusing anabolic steroids.

Back 29

Female:
1. Excessive growth of facial and body hair.
2. Baldness.
3. Increased risk of cancer.
4. Menstrual Problems.

Men: (?)
1. Raises blood pressure and heart rate.
2. Aggressiveness
3. Risk of injury
4. Circulatory collapse (shock)
5. Abnormal heartbeat
6. Dizziness
7. Psychiatric episodes
8. Seisures
9.

too many to name! Study graph on Page 144, Table 3

Front 30

Why is sleep so important?

Back 30

Getting enough sleep is as important as being physically fit and having good nutrition.

Front 31

How many hours of sleep a night do teens need?

Back 31

9 hours and 15 minutes


Man are you sleep deprived. You at best, assuming you actually go to sleep at 10:00 get 8 - 8 1/2 hours of sleep on a good night. You typically get 7 hours.

Front 32

In what phase of sleep does dreaming occur?

Back 32

REM (rapid eye movement)

Front 33

Sleep deprivation leads to what problems?

Back 33

1. Stress related problems.
2. Increased risk of getting sick.
3. Increasd risk for dangerous accidents.